Protein is having a bit of a moment. It’s everywhere right now – you’ll see ‘protein-boosted’ yoghurts, drinks and even cereals or granolas. But can your protein intake help your skin heal? Is it really worth the hype or is this just another nutrition trend that will disappear by next year? For a long time, people were only upping their protein intake if they were hitting the gym. But increasing protein is something a lot of nutritionists have been talking about for years. So I’m glad it’s finally getting the attention it deserves!

Protein isn’t just for growing muscle – it’s crucial for hormone balance, a healthy skin barrier, immune function, energy and so much more. One of the most common things we spot on people’s food diaries during 1:1 sessions is low protein, and it’s something that can really make a difference in how quickly your skin heals. So if you’re trying to heal your skin naturally, make sure protein is a key factor in your diet. Here’s everything you need to know about protein.

How Much Protein Do You Need?

The NHS recommends a minimum of 0.75g per kg of body weight – but honestly? That’s pretty low. I’d say aim for at least 1g per kg, and if you’re trying to build muscle, go for 1.2g or more.

For example, if you weigh 70kg:

• 70 x 1g = 70g of protein per day
• Spread across 3 meals and a snack? That’s roughly 20g per meal + 10g in a snack

You can use this method to calculate how much protein you need, and divide it across the day. Now, I don’t think you need to become obsessed with tracking calories and macros. But you can use something like My Fitness Pal to see on average how much protein you’re getting in.

Where do you get protein from?

You’ll find protein in meat, fish, dairy, eggs, nuts, seeds, and legumes (like beans, lentils & chickpeas). But not all protein is created equal…

Here’s the science-y bit

Think of protein like Lego. Protein is a big molecule, and it’s made up of smaller amino acids (Lego blocks). When we eat protein, our body breaks it down into amino acids to help build and repair other things within our body. Each protein source has a different mix of ‘blocks’ (amino acids), and each amino acid has slightly different functions. Examples:

• Leucine = The most important amino acid for muscle growth
• Tryptophan = Helps create serotonin & melatonin (for mood & sleep)
• Lysine = Supports the immune system

There are 20 different amino acids that our body needs to function. But 9 of them are known as essential. This means our body can’t make those 9 amino acids, so we have to get them from our diet.

Animal vs Plant Proteins

Animal protein is generally more bioavailable than plant-based protein, meaning our bodies absorb and utilise it more efficiently. Animal sources are around 95% bioavailable, whereas plant-based proteins are around 40-65% bioavailable in their whole form.

(But your digestive function will play a role here).

If you eat a bowl of tofu you’ll absorb about 65% of the protein from it (they’re a lot higher in fibre which can impact how much protein you absorb). Whereas a steak will be around 90%. But of course, fibre has its benefits too, which is why I personally combine both animal and plant sources.

A ‘Complete Protein’ is one that contains all 9 essential amino acids. These foods include: meats, fish, dairy, eggs, soy, quinoa and buckwheat.

Follow a Vegan diet? No Problem!

You can definitely hit your protein goals on a plant-based diet. The key? Combining foods (like beans + rice) to ensure a full amino acid profile and prioritising complete plant proteins like soy, quinoa, and buckwheat. If you’re struggling to hit your goals with food alone, that’s where the protein powders help.

My favourite dairy-free alternative for creamy sauces is silken tofu. 100g of silken tofu can give you approx 7g protein and it blends amazingly to create pasta sauces, soups, and even desserts.

What About Protein Powders, Bars & Snacks?

Protein powders, bars, and snacks can be super convenient, but be mindful of the ingredients. Just because something says “protein boosted” or “high protein” doesn’t mean it’s good for you – some are packed with emulsifiers, sugars, and other unnecessary additives. Protein powders can be great – I’ll often recommend them to clients, but they shouldn’t replace whole meals. Use them as a supplement to boost your intake, not as a meal replacement.

Whey Protein & Skin Breakouts

If you don’t tolerate dairy well, whey protein might not be your best choice. It has been linked to increased levels of IGF-1 (Insulin-like Growth Factor 1), which can stimulate oil production and potentially contribute to breakouts. If you find that dairy worsens your skin, a plant-based protein powder might be a better option. However, if you do opt for whey, I recommend The Organic Protein Company — they offer a grass-fed, organic whey protein with immunoglobulins that can support the immune system and gut health.

Need some more help?

Want to increase your protein to help your skin, but still not sure how to make this work for you? That’s what my 1:1 sessions are for! We’ll tweak your meals to make sure you’re getting enough of the nutrients your skin needs.